My Favorite Fruit Salad Recipes
These fruit salad recipes are super simple, and can be enjoyed before or after your main meal, or as a between meal snack.
Fruits are high in polyphenols, potassium, and many other micronutrients which make them the ideal complement to higher sodium meats.
Contrary to popular opinion, fructose is essential for proper blood sugar metabolism, and provides many health benefits as discussed in Meats & Sweets ~ A High Vitality Diet.
According to Ray Peat, the minimum amount of fructose we should be consuming daily to mitigate against the negative consequences of stress, and many modern diseases, is the equivalent of 2 quarts of milk, and 1 quart of orange juice!
Fruits are also generally sweet and/or sour in flavor, with some being slightly bitter. They provide a balance of the four (or some say five) main flavors of sweet, salty, sour, bitter, and pungent (some refer to the fifth flavor as umami), plus they add a little juicy sweetness to life.
Enjoy locally, regionally and seasonally available fruit by itself, with yogurt and honey, or alongside softly boiled eggs for breakfast. Add fruit to jello recipes for a refreshing, collagen-rich 'sweet' treat!
Fruit Salad Combination Suggestions
- Blackberries with Cara Cara or navel orange segments, & a drizzle of local honey.
- Blackberries, blueberries, or raspberries tossed with chopped dates that have been soaking in water to soften + some of the soaking liquid from the dates for added sweetness.
- Thin sliced fresh herbs like basil, and/or grated and squeezed ginger juice really perks up the flavor of fruits! (Gingered Fruit Recipe in Meats & Sweets ~ A High Vitality Diet, available on Kindle which you can order here.)
- Add the juice of a lime, and 1-2 Tbsp. Amaretto or Frangelico Hazelnut flavored sweet liqueur for a special occasion fruit salad. Good with a honeydew + orange melon blend.
- Add shredded unsweetened coconut, or a little coconut &/or MCT oil to fruit salads for increased staying power. I use Pruvit 1:4:3 MCT oil blend for convenience and because the proportion of the oils keeps it in a liquid state.
- I tend to eat melons by themselves, but I also like cantaloupes with green grapes or raspberries.
- Apricots, grapes, and fresh figs prepared like the Fruit Salad Recipe, below.
Fruit Salad Recipes w/ Yogurt or Cottage Cheese
- Fill bowl w/ fruit, top w/ 1 cup yogurt or cottage cheese, stir in any of the following: 1+ Tbsp. shredded & unsweetened coconut, 1-2 squirts of Pruvit 1:4:3 oil blend, 1-2 tsp. of honey.
- Add non-sorbate dried plums to a jar or container, cover with water, and add a cinnamon stick. Let soak in the refrigerator at least over night. The liquid gets sweeter and more syrupy the longer it sits. Add 5+ to cottage cheese or yogurt, along with a little soaking liquid.
Remember Waldorf Salads? I love them as an afternoon, between meal fruit salad. They are so refreshing. They make a great appetizer to a meal as well.
Waldorf Fruit Salad Recipe
- 1 apple &/or pear per person, chopped
- 1-2 stalks celery, sliced
- Juice of 1/2 a lemon
- Soaked/rehydrated chopped dried plums (prunes) &/or raisins or dates
- Tiny pinch of sea salt (optional)
- Drizzle of honey
- Sprinkle of cinnamon
- A few chopped walnuts, optional
Toss all ingredients in a bowl, and enjoy.
Stewed Fruit Salads
Fall is a great time to take your children or loved one to an apple orchard to pick your own apples, then come home and make homemade applesauce!
- 4 apples, chopped
- Enough water to just cover the bottom of a pot
- Pinch of salt
- About 1/2 tsp. cinnamon, and an optional pinch of ground clove or cardamom
- Honey, real maple syrup, coconut sugar, or brown sugar to taste
- Also good with fresh/frozen cranberries, and/or raisins (good source of iron) or prunes
Place ingredients in the pot, and bring to a gentle boil. Cover, reduce heat to medium-low, and simmer until apples are soft.
Puree in a food processor or mash with a potato masher to desired consistency, or leave as is.
Stewing fruit is a good way to use up dried fruit that has gotten really dry. Cook in a little water, and season if desired with ground clove, cardamom, cinnamon, nutmeg, or grated and squeezed ginger.
The fruit can be left whole, or chopped in a food processor to use like a compote topping for grilled pork or chicken, or as a fruit salad with yogurt or cottage cheese.
Cooked fruit salads like the stewed apples is a great accompaniment to meats, or topped with yogurt or cottage cheese.
Stewed Prunes, Apricots & Raisins w/ a hint of clove
Stewed Apples served over meat